Building muscle mass isn’t just about lifting weights; it also involves balancing key hormones in your body that regulate muscle growth, fat loss, and energy levels. For both men and women, certain hormones play critical roles in muscle development, and optimizing these hormones through natural, holistic methods can yield better, sustainable results.
In this blog, we'll explore the key hormones involved in muscle growth, how they affect men and women differently, and natural ways to boost these hormones for better muscle gains.
Key Hormones for Muscle Growth in Men and Women
Testosterone (Both Men and Women)
Testosterone is the most well-known hormone for muscle growth, especially in men, but it also plays an important role for women. This hormone promotes protein synthesis, which is crucial for muscle repair and growth after exercise.
Men naturally have higher levels of testosterone, which is why they typically build muscle faster than women. However, women also need testosterone to maintain lean muscle and strength.
Growth Hormone (Both Men and Women)
Growth hormone (GH) is essential for muscle growth and tissue repair in both men and women. GH also promotes fat metabolism, helping to reduce body fat while increasing muscle mass.
GH production is stimulated during sleep, particularly during deep stages, making quality rest a critical factor in muscle-building efforts.
Insulin-Like Growth Factor (IGF-1) (Both Men and Women)
IGF-1 works closely with growth hormone and is another important hormone for muscle development. It stimulates the growth of muscle fibers and plays a role in the recovery process after workouts.
Both men and women produce IGF-1, and its levels can be increased naturally through exercise and diet.
Insulin (Both Men and Women)
While commonly associated with blood sugar regulation, insulin is also an anabolic hormone that helps deliver nutrients (including amino acids and glucose) to muscle cells, which supports muscle growth and recovery.
Balancing insulin levels through diet is crucial, as too much or too little can affect fat storage and muscle development.
Estrogen (Women)
For women, estrogen is the dominant sex hormone and plays a role in muscle recovery and bone health. While estrogen doesn’t directly promote muscle growth like testosterone, it helps regulate muscle mass and overall body composition.
Cortisol (Both Men and Women)
Cortisol is a catabolic hormone, meaning it breaks down tissue, including muscle, especially during periods of stress. While some cortisol is necessary for proper metabolism, chronically elevated levels can hinder muscle growth.
Both men and women should focus on managing stress to keep cortisol levels in check, allowing the body to focus on building muscle rather than breaking it down.
Natural Ways to Boost Muscle-Building Hormones Holistically
Strength Training and High-Intensity Interval Training (HIIT)
Strength training, especially with compound movements like squats, deadlifts, and bench presses, stimulates testosterone and growth hormone production in both men and women. These exercises activate large muscle groups, which leads to an increase in anabolic hormones.
HIIT is another effective way to naturally boost growth hormone and testosterone. Short, intense bursts of exercise followed by rest periods lead to hormonal spikes that support muscle growth and fat loss.
Reference: A study from PubMed found that resistance exercise significantly increases serum testosterone and growth hormone in both genders .
Get Enough Sleep
Sleep is vital for the natural growth hormone production, which peaks during deep sleep. Adults should aim for 7-9 hours of sleep per night to optimize growth hormone release and support muscle repair.
Studies show that sleep deprivation reduces testosterone levels in men and women, impeding muscle recovery and growth .
Eat a Balanced Diet Rich in Proteins and Healthy Fats
Protein is essential for muscle repair and growth, but it also helps with hormone production. High-protein foods like lean meats, fish, eggs, and plant-based sources (beans, lentils, tofu) provide the necessary building blocks for muscle development.
Healthy fats, such as those from avocados, nuts, seeds, and olive oil, are critical for hormone production, particularly testosterone. Cholesterol, found in these fats, is a precursor to testosterone production.
A diet low in processed sugars and refined carbs also helps regulate insulin and prevent spikes in cortisol levels.
Reference: PubMed research suggests that diets higher in protein and fats are beneficial for optimizing anabolic hormone levels, including testosterone and IGF-1 .
Manage Stress Levels
Chronic stress can lead to elevated cortisol levels, which, as mentioned, breaks down muscle and inhibits growth. Practicing stress-reducing techniques such as meditation, yoga, or mindfulness can help balance cortisol levels.
Regular physical activity, combined with mental relaxation practices, improves overall hormone balance and supports muscle gain efforts .
Sunlight and Vitamin D
Vitamin D plays an important role in testosterone production, and getting adequate sunlight or taking a Vitamin D supplement can boost this hormone. Vitamin D deficiency has been linked to lower testosterone levels, making it harder to build muscle.
Aim for at least 15-20 minutes of sunlight exposure daily, or consider supplements if you live in areas with limited sunlight.
Supplements that Support Hormonal Balance
Certain natural supplements, such as zinc and magnesium, may aid in boosting hormone levels. Zinc is particularly important for testosterone production, while magnesium helps reduce cortisol levels and improves sleep quality.
Consider herbal supplements like ashwagandha, which has been shown to lower cortisol and improve testosterone levels, particularly in men .
Conclusion
Muscle building requires more than just time in the gym; it involves optimizing key hormones that regulate muscle growth and recovery. By incorporating strength training, proper sleep, balanced nutrition, stress management, and natural supplementation, you can boost hormones like testosterone, growth hormone, and IGF-1, leading to greater muscle gains in a holistic, sustainable way.
References:
Ahtiainen, J. P., Pakarinen, A., Alen, M., Kraemer, W. J., & Häkkinen, K. (2003). Muscle hypertrophy, hormonal adaptations, and strength development during strength training in strength-trained and untrained men. PubMed Central. Available at: PubMed
Leproult, R., & Van Cauter, E. (2011). Role of sleep and sleep loss in hormonal release and metabolism. PubMed Central. Available at: PubMed
Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. PubMed Central. Available at: PubMed
Trumbo, P., Schlicker, S., Yates, A. A., & Poos, M. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. PubMed Central. Available at: PubMed
Wolever, T. M., & Mehling, C. (2002). High-carbohydrate-low-glycaemic index dietary advice improves glucose disposition index in subjects with impaired glucose tolerance. PubMed Central. Available at: PubMed
Pilz, S., Marz, W., Wellnitz, B., Seelhorst, U., Fahrleitner-Pammer, A., Dimai, H. P., & Dobnig, H. (2008). Vitamin D, testosterone, and muscle function in elderly men. PubMed Central. Available at: PubMed
Lopresti, A. L., & Drummond, P. D. (2017). Effects of ashwagandha extract on sleep quality, anxiety, and hormonal balance. PubMed Central. Available at: PubMed
Comments